{"id":120929,"date":"2026-09-30T19:00:00","date_gmt":"2026-09-30T22:00:00","guid":{"rendered":"https:\/\/www.tuasaude.com\/news\/?p=120929"},"modified":"2026-09-30T10:59:35","modified_gmt":"2026-09-30T13:59:35","slug":"quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao","status":"publish","type":"post","link":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/","title":{"rendered":"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium podem contribuir para o controle do colesterol porque fornecem fibras sol\u00faveis, capazes de aumentar a viscosidade do conte\u00fado intestinal e favorecer a elimina\u00e7\u00e3o de \u00e1cidos biliares. <strong>O resultado pode ser uma redu\u00e7\u00e3o moderada do colesterol LDL, um importante fator de risco cardiovascular<\/strong>. O benef\u00edcio, por\u00e9m, depende do conjunto da alimenta\u00e7\u00e3o e n\u00e3o substitui medicamentos quando eles s\u00e3o indicados pelo m\u00e9dico.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como a fibra sol\u00favel ajuda a reduzir o colesterol?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Algumas fibras sol\u00faveis absorvem \u00e1gua e formam uma mistura viscosa no intestino. Isso pode diminuir a reabsor\u00e7\u00e3o de \u00e1cidos biliares, subst\u00e2ncias produzidas pelo f\u00edgado a partir do colesterol. Para produzir novos \u00e1cidos biliares, o organismo passa a utilizar parte do colesterol dispon\u00edvel, contribuindo para a redu\u00e7\u00e3o do LDL no sangue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O efeito n\u00e3o \u00e9 apenas te\u00f3rico. Uma <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36657917\/\" target=\"_blank\" rel=\"noopener\">an\u00e1lise de 28 estudos cl\u00ednicos randomizados publicada em 2023<\/a> encontrou redu\u00e7\u00e3o do colesterol total e do LDL com o consumo de aveia ou betaglucana isolada. Isso refor\u00e7a o papel das fibras viscosas como parte de uma estrat\u00e9gia alimentar para melhorar o perfil lip\u00eddico.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quais s\u00e3o os quatro alimentos que podem ajudar?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As fontes de fibra n\u00e3o s\u00e3o id\u00eanticas e n\u00e3o precisam ser consumidas todas de uma vez. O mais \u00fatil \u00e9 inclu\u00ed-las regularmente dentro de uma alimenta\u00e7\u00e3o variada.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aveia:<\/strong> cont\u00e9m betaglucana, uma fibra sol\u00favel viscosa com evid\u00eancias consistentes de redu\u00e7\u00e3o do LDL. Flocos, farinha e farelo podem fazer parte da alimenta\u00e7\u00e3o.<\/li>\n\n\n\n<li><strong>Feij\u00e3o:<\/strong> fornece fibras sol\u00faveis e insol\u00faveis, al\u00e9m de prote\u00ednas vegetais. Pode contribuir para aumentar a quantidade total de fibras consumida diariamente.<\/li>\n\n\n\n<li><strong>Ma\u00e7\u00e3:<\/strong> cont\u00e9m pectina, especialmente quando consumida inteira. A fruta tamb\u00e9m oferece mais fibras do que seu suco.<\/li>\n\n\n\n<li><strong>Psyllium:<\/strong> \u00e9 obtido da casca das sementes de <em>Plantago ovata<\/em> e forma um gel bastante viscoso ao entrar em contato com l\u00edquidos.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Quem deseja entender melhor uma das fontes mais estudadas pode conferir os <a href=\"https:\/\/www.tuasaude.com\/aveia\/\" target=\"_blank\" rel=\"noopener\">benef\u00edcios e formas de consumir aveia<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"571\" src=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Infographic_on_soluble_fiber_sou\u2026_20260930105838-1024x571.jpg\" alt=\"O efeito das fibras sobre o colesterol \u00e9 moderado e funciona melhor dentro de uma alimenta\u00e7\u00e3o equilibrada.\" class=\"wp-image-120935\" srcset=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Infographic_on_soluble_fiber_sou\u2026_20260930105838-1024x571.jpg 1024w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Infographic_on_soluble_fiber_sou\u2026_20260930105838-300x167.jpg 300w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Infographic_on_soluble_fiber_sou\u2026_20260930105838-768x428.jpg 768w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Infographic_on_soluble_fiber_sou\u2026_20260930105838-750x418.jpg 750w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Infographic_on_soluble_fiber_sou\u2026_20260930105838-1140x636.jpg 1140w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Infographic_on_soluble_fiber_sou\u2026_20260930105838.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">O efeito das fibras sobre o colesterol \u00e9 moderado e funciona melhor dentro de uma alimenta\u00e7\u00e3o equilibrada.<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">O psyllium realmente pode diminuir o LDL?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Entre as fibras sol\u00faveis, o psyllium possui evid\u00eancias espec\u00edficas para o controle do colesterol. Uma <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41366295\/\" target=\"_blank\" rel=\"noopener\">revis\u00e3o de estudos cl\u00ednicos randomizados publicada em 2025<\/a>, que reuniu 41 trabalhos e mais de 2 mil participantes, encontrou redu\u00e7\u00e3o do LDL e do colesterol total com sua suplementa\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso n\u00e3o significa que seja necess\u00e1rio tomar psyllium para controlar o colesterol. Ele \u00e9 apenas uma possibilidade entre v\u00e1rias fontes de fibras. Quando utilizado, precisa ser ingerido com l\u00edquido suficiente, pois absorve bastante \u00e1gua. Tamb\u00e9m \u00e9 importante conhecer as <a href=\"https:\/\/www.tuasaude.com\/psyllium-metamucil\/\" target=\"_blank\" rel=\"noopener\">formas de usar e contraindica\u00e7\u00f5es do psyllium<\/a>, especialmente antes de come\u00e7ar uma suplementa\u00e7\u00e3o por conta pr\u00f3pria.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quanto esses alimentos conseguem baixar o colesterol?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O efeito costuma ser modesto e varia conforme a quantidade e o tipo de fibra, o n\u00edvel inicial de colesterol e o restante da alimenta\u00e7\u00e3o. Em uma an\u00e1lise espec\u00edfica sobre betaglucana da aveia, o consumo de pelo menos 3 gramas por dia reduziu o LDL em m\u00e9dia cerca de 0,25 mmol\/L em compara\u00e7\u00e3o ao controle. Isso corresponde a aproximadamente 10 mg\/dL, embora a resposta individual possa ser diferente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por isso, n\u00e3o faz sentido esperar que uma ma\u00e7\u00e3, uma colher de aveia ou um suplemento isolado normalize um LDL muito elevado. <strong>As fibras funcionam melhor como parte de um padr\u00e3o alimentar com frutas, verduras, leguminosas, cereais integrais e menor quantidade de gorduras saturadas<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"571\" src=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Soluble_fiber_in_digestive_tract_20260930105835-1024x571.jpg\" alt=\"Algumas fibras sol\u00faveis formam uma mistura viscosa no intestino e podem favorecer a elimina\u00e7\u00e3o de \u00e1cidos biliares.\" class=\"wp-image-120936\" srcset=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Soluble_fiber_in_digestive_tract_20260930105835-1024x571.jpg 1024w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Soluble_fiber_in_digestive_tract_20260930105835-300x167.jpg 300w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Soluble_fiber_in_digestive_tract_20260930105835-768x428.jpg 768w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Soluble_fiber_in_digestive_tract_20260930105835-750x418.jpg 750w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Soluble_fiber_in_digestive_tract_20260930105835-1140x636.jpg 1140w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Soluble_fiber_in_digestive_tract_20260930105835.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Algumas fibras sol\u00faveis formam uma mistura viscosa no intestino e podem favorecer a elimina\u00e7\u00e3o de \u00e1cidos biliares.<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Fibra pode substituir o rem\u00e9dio para colesterol?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o. Para algumas pessoas, mudan\u00e7as na alimenta\u00e7\u00e3o e no estilo de vida podem produzir melhora suficiente nos exames. Outras apresentam risco cardiovascular mais alto, n\u00edveis muito elevados de LDL ou condi\u00e7\u00f5es que exigem tratamento medicamentoso. A p\u00e1gina sobre <a href=\"https:\/\/www.tuasaude.com\/colesterol-alto\/\" target=\"_blank\" rel=\"noopener\">colesterol alto<\/a> explica as principais medidas utilizadas no controle dessa altera\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quem j\u00e1 utiliza estatina ou outro medicamento n\u00e3o deve interromp\u00ea-lo ao aumentar o consumo de fibras. Tamb\u00e9m \u00e9 recomend\u00e1vel aumentar a ingest\u00e3o de fibras progressivamente e manter uma hidrata\u00e7\u00e3o adequada, pois uma mudan\u00e7a muito r\u00e1pida pode provocar gases, distens\u00e3o abdominal ou altera\u00e7\u00e3o das fezes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Este conte\u00fado \u00e9 informativo e n\u00e3o substitui avalia\u00e7\u00e3o m\u00e9dica ou nutricional. Pessoas com colesterol elevado devem acompanhar seus exames e seguir o tratamento indicado pelo profissional de sa\u00fade.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium podem contribuir para o controle do colesterol porque fornecem fibras sol\u00faveis, capazes de aumentar a viscosidade do conte\u00fado intestinal e favorecer a elimina\u00e7\u00e3o de \u00e1cidos biliares. O resultado pode ser uma redu\u00e7\u00e3o moderada do colesterol LDL, um importante fator de risco cardiovascular. O benef\u00edcio, por\u00e9m, depende do conjunto da alimenta\u00e7\u00e3o [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":120934,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"format":"standard"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[111],"tags":[220,5891,136,699],"class_list":["post-120929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-alimentacao","tag-fibra","tag-saude","tag-saude-do-coracao"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o - Tua Sa\u00fade<\/title>\n<meta name=\"description\" content=\"Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium fornecem fibras sol\u00faveis que podem ajudar a reduzir o colesterol LDL. Entenda como incluir esses alimentos na rotina.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o - Tua Sa\u00fade\" \/>\n<meta property=\"og:description\" content=\"Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium fornecem fibras sol\u00faveis que podem ajudar a reduzir o colesterol LDL. Entenda como incluir esses alimentos na rotina.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/\" \/>\n<meta property=\"og:site_name\" content=\"Tua Sa\u00fade\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/tuasaude\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-30T22:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Foods_reducing_LDL_cholesterol_20260930105843.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"714\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Gessika Julia Carvalho\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@tuasaude\" \/>\n<meta name=\"twitter:site\" content=\"@tuasaude\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Gessika Julia Carvalho\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/\"},\"author\":{\"name\":\"Gessika Julia Carvalho\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#\\\/schema\\\/person\\\/2e9df841be69ec84f5d20ddb8d273ac2\"},\"headline\":\"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o\",\"datePublished\":\"2026-09-30T22:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/\"},\"wordCount\":798,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/Foods_reducing_LDL_cholesterol_20260930105843.jpg\",\"keywords\":[\"Alimenta\u00e7\u00e3o\",\"fibra\",\"sa\u00fade\",\"sa\u00fade do cora\u00e7\u00e3o\"],\"articleSection\":[\"Sa\u00fade\"],\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/\",\"url\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/\",\"name\":\"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o - Tua Sa\u00fade\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/Foods_reducing_LDL_cholesterol_20260930105843.jpg\",\"datePublished\":\"2026-09-30T22:00:00+00:00\",\"description\":\"Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium fornecem fibras sol\u00faveis que podem ajudar a reduzir o colesterol LDL. Entenda como incluir esses alimentos na rotina.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#breadcrumb\"},\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/Foods_reducing_LDL_cholesterol_20260930105843.jpg\",\"contentUrl\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/Foods_reducing_LDL_cholesterol_20260930105843.jpg\",\"width\":1280,\"height\":714,\"caption\":\"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/2026\\\/09\\\/30\\\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sa\u00fade\",\"item\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/category\\\/saude\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#website\",\"url\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/\",\"name\":\"Tua Sa\u00fade\",\"description\":\"Not\u00edcias de sa\u00fade, nutri\u00e7\u00e3o, gravidez e bem-estar\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pt-BR\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#organization\",\"name\":\"Tua Sa\u00fade\",\"url\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/TuaSaude_EnDirect.png\",\"contentUrl\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/TuaSaude_EnDirect.png\",\"width\":208,\"height\":32,\"caption\":\"Tua Sa\u00fade\"},\"image\":{\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/tuasaude\\\/\",\"https:\\\/\\\/x.com\\\/tuasaude\",\"https:\\\/\\\/www.instagram.com\\\/tuasaude\\\/\",\"https:\\\/\\\/www.youtube.com\\\/tuasaude\",\"https:\\\/\\\/www.pinterest.com\\\/tuasaude\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/#\\\/schema\\\/person\\\/2e9df841be69ec84f5d20ddb8d273ac2\",\"name\":\"Gessika Julia Carvalho\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/0fcc8769024577fd0bc6a8b766055690f76a8e8f29dfb2a2f89cf04db8d0f2d2?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/0fcc8769024577fd0bc6a8b766055690f76a8e8f29dfb2a2f89cf04db8d0f2d2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/0fcc8769024577fd0bc6a8b766055690f76a8e8f29dfb2a2f89cf04db8d0f2d2?s=96&d=mm&r=g\",\"caption\":\"Gessika Julia Carvalho\"},\"url\":\"https:\\\/\\\/www.tuasaude.com\\\/news\\\/author\\\/gessika-julia\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o - Tua Sa\u00fade","description":"Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium fornecem fibras sol\u00faveis que podem ajudar a reduzir o colesterol LDL. Entenda como incluir esses alimentos na rotina.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/","og_locale":"pt_BR","og_type":"article","og_title":"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o - Tua Sa\u00fade","og_description":"Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium fornecem fibras sol\u00faveis que podem ajudar a reduzir o colesterol LDL. Entenda como incluir esses alimentos na rotina.","og_url":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/","og_site_name":"Tua Sa\u00fade","article_publisher":"https:\/\/www.facebook.com\/tuasaude\/","article_published_time":"2026-09-30T22:00:00+00:00","og_image":[{"width":1280,"height":714,"url":"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Foods_reducing_LDL_cholesterol_20260930105843.jpg","type":"image\/jpeg"}],"author":"Gessika Julia Carvalho","twitter_card":"summary_large_image","twitter_creator":"@tuasaude","twitter_site":"@tuasaude","twitter_misc":{"Escrito por":"Gessika Julia Carvalho","Est. tempo de leitura":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"NewsArticle","@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#article","isPartOf":{"@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/"},"author":{"name":"Gessika Julia Carvalho","@id":"https:\/\/www.tuasaude.com\/news\/#\/schema\/person\/2e9df841be69ec84f5d20ddb8d273ac2"},"headline":"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o","datePublished":"2026-09-30T22:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/"},"wordCount":798,"commentCount":0,"publisher":{"@id":"https:\/\/www.tuasaude.com\/news\/#organization"},"image":{"@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#primaryimage"},"thumbnailUrl":"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Foods_reducing_LDL_cholesterol_20260930105843.jpg","keywords":["Alimenta\u00e7\u00e3o","fibra","sa\u00fade","sa\u00fade do cora\u00e7\u00e3o"],"articleSection":["Sa\u00fade"],"inLanguage":"pt-BR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/","url":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/","name":"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o - Tua Sa\u00fade","isPartOf":{"@id":"https:\/\/www.tuasaude.com\/news\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#primaryimage"},"image":{"@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#primaryimage"},"thumbnailUrl":"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Foods_reducing_LDL_cholesterol_20260930105843.jpg","datePublished":"2026-09-30T22:00:00+00:00","description":"Aveia, feij\u00e3o, ma\u00e7\u00e3 e psyllium fornecem fibras sol\u00faveis que podem ajudar a reduzir o colesterol LDL. Entenda como incluir esses alimentos na rotina.","breadcrumb":{"@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#breadcrumb"},"inLanguage":"pt-BR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/"]}]},{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#primaryimage","url":"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Foods_reducing_LDL_cholesterol_20260930105843.jpg","contentUrl":"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/09\/Foods_reducing_LDL_cholesterol_20260930105843.jpg","width":1280,"height":714,"caption":"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o"},{"@type":"BreadcrumbList","@id":"https:\/\/www.tuasaude.com\/news\/2026\/09\/30\/quatro-alimentos-ricos-em-fibra-soluvel-ajudam-a-baixar-o-colesterol-ruim-e-proteger-o-coracao\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"In\u00edcio","item":"https:\/\/www.tuasaude.com\/news\/"},{"@type":"ListItem","position":2,"name":"Sa\u00fade","item":"https:\/\/www.tuasaude.com\/news\/category\/saude\/"},{"@type":"ListItem","position":3,"name":"Quatro alimentos ricos em fibra sol\u00favel ajudam a baixar o colesterol ruim e proteger o cora\u00e7\u00e3o"}]},{"@type":"WebSite","@id":"https:\/\/www.tuasaude.com\/news\/#website","url":"https:\/\/www.tuasaude.com\/news\/","name":"Tua Sa\u00fade","description":"Not\u00edcias de sa\u00fade, nutri\u00e7\u00e3o, gravidez e bem-estar","publisher":{"@id":"https:\/\/www.tuasaude.com\/news\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.tuasaude.com\/news\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-BR"},{"@type":"Organization","@id":"https:\/\/www.tuasaude.com\/news\/#organization","name":"Tua Sa\u00fade","url":"https:\/\/www.tuasaude.com\/news\/","logo":{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/www.tuasaude.com\/news\/#\/schema\/logo\/image\/","url":"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2025\/12\/TuaSaude_EnDirect.png","contentUrl":"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2025\/12\/TuaSaude_EnDirect.png","width":208,"height":32,"caption":"Tua Sa\u00fade"},"image":{"@id":"https:\/\/www.tuasaude.com\/news\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/tuasaude\/","https:\/\/x.com\/tuasaude","https:\/\/www.instagram.com\/tuasaude\/","https:\/\/www.youtube.com\/tuasaude","https:\/\/www.pinterest.com\/tuasaude\/"]},{"@type":"Person","@id":"https:\/\/www.tuasaude.com\/news\/#\/schema\/person\/2e9df841be69ec84f5d20ddb8d273ac2","name":"Gessika Julia Carvalho","image":{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/secure.gravatar.com\/avatar\/0fcc8769024577fd0bc6a8b766055690f76a8e8f29dfb2a2f89cf04db8d0f2d2?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0fcc8769024577fd0bc6a8b766055690f76a8e8f29dfb2a2f89cf04db8d0f2d2?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0fcc8769024577fd0bc6a8b766055690f76a8e8f29dfb2a2f89cf04db8d0f2d2?s=96&d=mm&r=g","caption":"Gessika Julia Carvalho"},"url":"https:\/\/www.tuasaude.com\/news\/author\/gessika-julia\/"}]}},"_links":{"self":[{"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/posts\/120929","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/comments?post=120929"}],"version-history":[{"count":1,"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/posts\/120929\/revisions"}],"predecessor-version":[{"id":120937,"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/posts\/120929\/revisions\/120937"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/media\/120934"}],"wp:attachment":[{"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/media?parent=120929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/categories?post=120929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tuasaude.com\/news\/wp-json\/wp\/v2\/tags?post=120929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}